Comparing Nutrients in 100 grams Peanut Spread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Peanut Spread	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.4% 650kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	56.6% 55g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	15.4% 20g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	3.6% 2.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	44.3% 25g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36% 144μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.06mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.2% 72mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.5% 2.84mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	84.8% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 350mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Peanut Spread vs Sunflower Seeds:

• Low Sugar Peanut Spread has 2 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Low Sugar Peanut Spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Peanut Spread vs Sunflower Seeds:

• Low Sugar Peanut Spread has 1.3 times more Potassium and 32.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 5.8 times more Selenium and 1.4 times more Zinc than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Dried Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Low Sugar Peanut Spread has 2.3 times more Saturated Fat, 1.5 times more Omega 3 and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Omega 6 and 1.4 times more Carbohydrate than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 100 g.
• Both Low Sugar Peanut Spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.